While you need a great-tasting and satisfying creamy hen salad wrap however don’t need the heavy mayonnaise or extra energy, flip to this recipe! Our Wholesome Hen Salad Wraps have 100 energy much less! They’re made with our signature recipe for gentle and creamy hen salad, toasted nuts, dried cranberries, and crunchy lettuce wrapped in scrumptious smooth flour tortillas.
I’m chef Katie and my superpower is making more healthy meals style good, so for those who’re new right here, welcome to your new favourite web site for wholesome recipes! This tried and examined recipe is the right instance of what we do greatest right here at Wholesome Seasonal Recipes: create good-for you recipes that style nice with further veggies and vitamins sprinkled in! Learn on to learn the way to make this recipe!
Ingredient Notes
- Greek Yogurt and Mayonnaise: The bottom of the hen salad is made with two components plain Greek yogurt and one half mayonnaise. We’ve discovered this provides the hen salad dressing nice style and creamy texture, however remains to be lighter in energy.
- Seasonings and Pantry staples: The dressing has a mix of easy taste boosters to make it style nice, however maintain the energy decrease. I used a mix of Dijon mustard, rice vinegar, a bit sugar (or honey), dry tarragon, salt, pepper and celery salt.
- Cooked Hen: You’ll want two cups of chopped leftover hen or cooked hen that’s been cooled. Use cooked hen breasts.
- Celery, Dried Cranberries and Nuts: Conventional stir-ins for hen salad. You need to use both walnuts or pecans. Take the time to toast the nuts to deliver out their taste. Sub in diced apple or purple grapes, reduce in half, as an alternative of cranberries if desired.
- Lettuce: So as to add freshness, a serving of veggies and crunch
- Wraps: Search for massive flour tortillas or sandwich wraps.
The best way to cook dinner hen for hen salad
If you happen to would not have leftover cooked hen you need to use rotisserie hen or cook dinner hen breasts within the oven or On the spot Pot. Cool fully earlier than including to the hen salad.
- In On the spot Pot: Add 1 to 1 1/2 kilos of boneless skinless hen and a bit little bit of water or broth to the the On the spot Pot. Cowl, place valve to seal and strain cook dinner on excessive for quarter-hour. Fastidiously launch steam, cool, and reduce into cubes.
- Within the oven: Season boneless skinless hen with salt and pepper and place on a sheet pan lined with parchment. Bake till the hen is 165 levels when measured with an instant-read thermometer, about half-hour at 350 levels F. Relaxation not less than 5 to 10 minutes earlier than slicing into cubes.
How To Make Hen Salad Wraps
Step 1: Make Dressing
Whisk yogurt, mayonnaise, mustard, vinegar, sugar, tarragon, salt, celery salt and pepper in a medium bowl.
Step 2: Combine Hen Salad Collectively
Add hen, celery, cranberries and pecans and stir till fully coated.
Step 3: Assemble Wraps
Lay wraps on the work floor. Divide lettuce among the many wraps. High with hen salad, about ½ cup salad per wrap. Wrap up into rolls and reduce in half. Serve instantly or chill.
Chef Katie’s Skilled Ideas
We’ve examined assembling the hen salad wraps and maintaining them in a fridge for later, and they’re positive for about an hour, however after that they will get a bit soggy so we don’t advocate it. The hen salad may be made three days prematurely. Hold in an hermetic container within the fridge. Stir earlier than utilizing. Lettuce may be washed, spun dry, chopped and refrigerated as much as 5 days forward. For the perfect texture and so your wraps don’t get soggy, assemble your wraps simply earlier than serving.
Conventional hen salad wraps are excessive in energy (550 to 600 energy) however this more healthy model is lighter with solely 495 energy per wrap! Moreover, these wholesome wraps include leafy greens, antioxidant-rich cranberries, protein-rich Greek yogurt and lean hen breast, and nuts that are a very good supply of important fatty acids.
Variations To Attempt
- Shred the hen breasts as an alternative of cubing for a various texture.
- Add extra veggies to your wraps! We like avocados, cucumbers, tomatoes and sprouts too!
- Stir in chives, shallot or finely diced purple onion. Or for those who’re in a rush a pinch of garlic powder added to the dressing provides a pleasant contact.
- Use lemon juice as an alternative of the vinegar and add a bit lemon zest for a pop of recent citrus taste
- Use a low carb wrap and omit the cranberries to make it decrease in carbohydrates
Serving Strategies
Extra Wholesome Wrap Recipes
At Wholesome Seasonal Recipes, we specialise in cooking with recent veggies and creating weeknight meals. Join HERE to get extra produce-forward dinner concepts for FREE! If you happen to make this recipe, please come again and go away a star ranking and overview. I might love to listen to what you thought! Blissful Cooking! ~Katie
Description
While you need a creamy satisfying hen salad wrap, however you don’t need the mayonnaise and energy, flip to those wholesome Hen Salad Wraps. They’ve 100 fewer energy and are made with good-for-you components however nonetheless have a scrumptious style!
- 1/2 cup plain Greek yogurt
- 1/4 cup mayonnaise
- 2 teaspoons Dijon mustard
- 1 teaspoon rice vinegar
- 1 teaspoon sugar or honey (optionally available)
- 1/2 teaspoon dried tarragon
- 1/4 teaspoon salt
- Beneficiant pinch celery salt
- Freshly floor pepper to style
- 2 cups chopped cooked hen
- 2/3 cup finely diced celery
- 1/4 cup dried cranberries
- 1/4 cup chopped toasted pecans
- 6 massive wraps, smooth tortillas or lavash
- 3 loosely packed cups shredded lettuce
- Whisk yogurt, mayonnaise, mustard, vinegar, sugar, tarragon, salt , celery salt and pepper in a medium bowl.
- Add hen, celery, cranberries and pecans and stir till fully coated.
- Lay wraps on work floor. Divide lettuce among the many wraps. High with hen salad, about ½ cup salad per wrap. Wrap up into rolls and reduce in half. Serve instantly or chill.
Notes
Wraps may be assembeld and chilled for about an hour prematurely. For prepping forward additional, wait to assemble the wraps earlier than serving. The hen salad may be made three days prematurely. Hold in an hermetic container within the fridge. Stir earlier than utilizing. Lettuce may be washed, spun dry, chopped and refrigerated as much as 5 days forward.
- Prep Time: 20
- Class: Primary Course
- Methodology: No cook dinner
- Delicacies: American
Diet
- Serving Measurement: 1 wrap
- Energy: 495
- Sugar: 6 g
- Fats: 24 g
- Carbohydrates: 46 g
- Fiber: 1 g
- Protein: 24 g
Concerning the Creator
Katie Webster
Katie Webster studied artwork and pictures at Skidmore Faculty and is a graduate of the New England Culinary Institute. She has been an expert recipe developer since 2001 when she first began working within the check kitchen at EatingWell journal. Her recipes have been featured in quite a few magazines together with Form, Health, Mother and father and several other Edible Communities publications amongst others. Her cookbook, Maple {Quirk Books} was revealed in 2015. She launched Wholesome Seasonal Recipes in 2009. She lives in Vermont together with her husband, two teenage daughters and two yellow labs. In her free time, you could find her on the fitness center, cooking, stacking firewood, making maple syrup, and tending to her overgrown perennial backyard.
